Roll power workout

Explore the introduction to the roll power workout with Ruth, the opening overview for this course and its focus.

Perform a tuck jump by learning the three movements—set, shape, and land—focusing on height, knee to chest, cradle the ball shape, and landing on the balls of the feet.

Learn to perform a side roll on both sides by rolling over the shoulder, tucking the head, and pushing off to end on the side with balanced practice.

Develop your core with a backwards roll no hands, then return to your feet on your toes, progressing from hands to one hand and fingers.

practice backwards roll pistol squats, progressing from no hands to one hand, alternating legs and holding legs for 5 to 10 seconds to condition legs and core for martial arts.

Master the backwards roll through progressive steps: cradle and leg-over mechanics, a safe cheat sideways variant, then a proper backwards roll with flat hands, momentum, and head tuck.

Combine the knee up with classic rolls to build rhythm and momentum, strengthening quads and abs for grappling disciplines like judo, jiu-jitsu, and wrestling.

Learn pistol squats and one-legged pushups by following the backwards rope tutorial, then combine with a one-legged press up to train balance, core, and full-body strength on both sides.

Combine a backward roll with a knee-up tuck jump into a fluid, multi-movement sequence to build agility, explosive leg power, and core strength for athletes and stunt work.

Learn to mix almost everything learned into explosive no-hands movements and animal-like jumps, creating a functional combo workout demonstrated step by step.

Master front-to-back cartwheels on both sides, develop core and side strength, practice side-to-side transitions, and progress toward an axe kick.

practice controlled side-to-side cartwheels and front-to-back cartwheels on grass to build core and side muscles, then add an axe kick to strengthen the torso.

Master bronco leg flick and front flex through advanced functional exercises with solid posture, building rep intensity from one to multiple reps.

Master a three-foot-high functional exercise sequence—bronco leg flick, back flick, and front flex—to build powerful legs, core, and body, with reps and a strong foundation.

Learn to master the front tuck forward roll by linking high functioning movements with control and safety, practicing on grass before progressing to harder surfaces to build explosiveness.

Master a full high-intensity movement combining the front leg flick, back flick, and backwards row. Customize the floor workout by removing any one movement as all floor movements are demonstrated.

Learn how to perform plank hops to strengthen your core and arms, improve breathing, and build power, including elbow plank variations and on-the-spot hopping tips.

Learn to perform elbow plank 360-degree rolls by shifting your upper body while keeping the legs still, strengthening the core, back, forearms, and shoulders.

Combine kip up and bronco into a high-intensity, whole-body workout. Focus on core strength and arm power with short reps and rest.